Comparing Nutrients in 1 pound Snacks, granola bars, soft, uncoated, nut and raisin VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Roasted Almonds	Recommended Dietary Allowance
Energy	71% 2059kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	143% 24.3g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.063% 0.045g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	67% 25.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	45.4% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Roasted Almonds	Recommended Dietary Allowance
Calcium	38% 381mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	124% 9.9mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	440% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	156% 1093mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, soft, uncoated, nut and raisin vs Roasted Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.5 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bars, soft, uncoated, nut and raisin vs Roasted Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have 7.7 times more Selenium and 84.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.3 times more Saturated Fat, 17 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.6 times more Fat, 2.4 times more Omega 6, 1.9 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.